Silverback Primer

3 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry

STIMULUS

• Second iteration of this series, aiming to improve from last week.

• When we say improve, this translates to improved mechanics. If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement.

Click Here For Demo Video

STRENGTH

Back Squat

Heavy Set of 5

STIMULUS

• Build to a Heavy Set of 5 Back Squat to start out the week

• We’ll be re-testing this benchmark at the end of the cycle

• Work through the warmup sets in “Movement Prep” before taking a crack at heavy sets of 5

MOVEMENT PREP

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

Build to Heavy 5

Wod

QUALIFIER

“Taco Bell”

Part 1 (On the 0:00):

3 Rounds:

100 Double Unders

10 Dumbbell Power Snatches (70/50)

Part 2 (On the 10:00):

900 Row

9 Ring Muscle-ups

700 M row

7 Ring Muscle-ups

500 Row

5 Ring Muscle-ups

GYM CLASS

“Taco Bell”

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)